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Hypertension affects about 50 million individuals in the U.S. and one billion in the world.(1) It is a serious risk factor for heart disease and stroke. Hypertension is often called the "silent" disease because it can develop without any warning signs. The good news is that studies show that a diet rich in potassium-containing foods may help. The evidence is so strong that the Food and Drug Administration (FDA) allows a health claim to appear on foods and beverages that are good sources of potassium. The health claim states:

"Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke."

For the first time, the Dietary Guidelines (2005) recognized the important role of potassium in heart health by including a recommended intake of this nutrient. This recommended level, established by the National Academy of Science (2004), is 4,700mg/day for adults.(2) According to the Dietary Guidelines, no age group in the United States consumes adequate levels of potassium.(3)

Consuming a diet high in potassium (and low in sodium) is one way that may help people lower their blood pressure. Reducing salt intake is another way to help maintain a healthy blood pressure and to help lower elevated blood pressure. A diet high in potassium helps blunt the effects of salt on blood pressure.

Drinking orange juice is an easy way to begin increasing potassium consumption. Just one 8-ounce glass of Tropicana Pure Premium® orange juice contains as much potassium as a medium banana (450 mg).

The chart below gives examples of foods that are good sources of potassium, which can be part of a heart healthy diet.(3)

If you are looking for other foods that contain potassium, try some of these: 1 baked potato (610mg), 3-ounces cooked halibut (490mg), 1/8 medium honeydew (365mg).

1. Chobanian AV, et al. The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure: The JNC 7 Report. JAMA, 2003; 289: 2560-2572.
2. Institute of Medicine, Food and Nutrition Board, 2004. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. National Academy Press. Washington, D.C.
3. 2005 Dietary Guidelines Advisory Committee Report.